Stand with the legs slightly apart and back straight. Grasp the barbell with an overhand grip slightly wider than shoulder width as it rests against the thighs:
- Inhale and pull the barbell up along the body to the chin keeping the elbows as high as possible.
- Lower the bar in a controlled manner without abrupt movements.
- Exhale at the end of the effort.
This exercise mainly uses the deltoid, trapezius, and biceps, and to a lesser degree, the muscles of the forearms, the
gluteal muscles, the lumbosacral group, and the abdominal muscles.
This is a fundamental exercise that is comprehensive and helps develop a “Hercules” physique.
Variations:
- Barbell Upright Rows: Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Raise the bar to your chin, keeping your elbows high and your shoulders back.
- Dumbbell Upright Rows: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Lift the weights to your chin, keeping your elbows high and your shoulders back.
- Cable Upright Rows: Stand facing a cable machine with a straight bar attachment, with the cable at its lowest setting. Grasp the bar with an overhand grip and pull it up towards your chin, keeping your elbows high and your shoulders back.
- Smith Machine Upright Rows: Stand with your feet shoulder-width apart and the bar of the Smith machine in front of you. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Lift the bar to your chin, keeping your elbows high and your shoulders back.
- Kettlebell Upright Rows: Stand with your feet shoulder-width apart and hold a kettlebell in each hand with your palms facing your body. Lift the weights to your chin, keeping your elbows high and your shoulders back.
- Banded Upright Rows: Stand on a resistance band with your feet shoulder-width apart and hold the band with an overhand grip. Pull the band up towards your chin, keeping your elbows high and your shoulders back.
